Any yoga pose can be made into a power yoga pose simply by holding the position for a longer period of time. You can also practice complex poses that challenge strength, balance, endurance and flexibility. For free power yoga poses, search LiveStrong.com's yoga articles. Alternatively, "Yoga Journal" boasts a directory of poses categorized by level, anatomical focus, therapeutic benefit and whether the pose is sitting, standing or inverted.
Plank Variations
The basic plank pose looks like the starting position of a push-up. Your body is parallel to the ground, arms and hands supporting you directly under the shoulders. Direct your gaze a foot or so out in front of you and contract your leg muscles to give support to the upper body. For a power yoga variation, raise your right foot a few inches off of the ground. Keep your body from sinking toward the floor by maintaining strength in both your core muscles and left leg. Hold for five, deep breaths, then switch sides.
Bound Twisting Crescent Lunge
Bound twisting crescent lunges challenge your balance, strength and flexibility. Start in a runner's lunge with your right leg straight back, supported by the ball of your right foot. Bend your left knee and keep it stacked over your left ankle. Turn your torso so it faces to your left. Wrap your right arm underneath your left thigh from the outside of your leg. Reach your left arm behind your back, then underneath your body until your fingers reach your right hand and can clasp together. Keep pulling your left shoulder back as if you were trying to get your chest to face the ceiling. Breathe deeply for five to seven breaths, then repeat on the other side.
Side Crow
"Gaiam Life" points out that yoga twists prepare you for the demands of side crow. Performing a bound twisting crescent lunge is helpful for this exercise because it opens the side of your body and requires core strength. Place your wide-open hands on the floor and walk your body to the left so that both your legs are to the outside of your left arm. Bend your elbows and crouch down. Place the outer part of your right thigh on the upper part of your left arm and your right hip on the back of your upper right arm, contracting your abdominals throughout the process. Keep your gaze out about a foot in front of you. If able, try lifting and straightening your legs out toward your left side. Hold for five to seven breaths on each side.
Bow Pose
Hold bow pose for seven breaths or longer to turn this position into a power yoga pose. From a prone position, bend your legs at the knees and reach back with your arms to grab your ankles. Keep your knees parallel and in toward the mid-line of your body. With flexed feet, press your ankles into your hands and lift your chest off of the floor. Your shoulders should stay drawn toward each other. "Yoga Journal" reminds students that it is normal for breathing to feel slightly constricted during bow pose. Hold the bow position for at least seven breathes before releasing, and perform the pose up to three times per session.
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